📅 Publicado el: August 8, 2025
🔄 Última actualización: November 26, 2025
Ejercicios con chaleco lastrado para porteros (Parte 4)
Avanza tu entrenamiento: fuerza, agilidad y reacción para porteros usando chaleco lastrado.
Triangle lateral fall exercise with weighted vest
- Triangle Side Drops: The goalkeeper wears a weighted vest and performs successive side drops within a triangle formed by cones, working on drop technique, ball control, and strength when moving.
- Outside the Cone Step: After completing each lateral drop, the goalkeeper must quickly get up and move outside the nearest cone before positioning himself to execute the next lateral drop, maintaining intensity and precision in each movement.
Weighted vest stretch landing exercise
- First landing: The goalkeeper performs a landing with a weighted vest, working on explosiveness and control in the landing technique.
- Draw-in: After completing the first drop, the goalie quickly gets up, draws around the nearest cone, and prepares to perform another diving drop with the same intensity and technique.
Power, endurance, and double pull exercise with a weighted vest
- Weighted Front Jumps: Wearing a 5-7 kg weighted vest, the goalkeeper begins the exercise by performing three double-legged front jumps, aiming for maximum height and power with each jump. This phase enhances the explosive strength of the lower body and stability during reception.
- Intensive withdrawal and lateral fall in a dive: After the last jump, the goalkeeper makes a quick withdrawal and executes a lateral fall in a dive towards the indicated side, simulating an intervention at medium or low height.
- Second stretch from the ground: Before fully standing up, the goalkeeper must react to a second ball thrown by a teammate, performing another lateral fall to the same side, working on reaction speed, the ability to chain actions and resistance under load.
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